How to Nitrate Load for Peak Performance: A Complete Guide for Athletes
Beetroot-based nitrate loading supports real improvements in endurance, power output, and recovery. Backed by research and trusted by elite teams and athletes, Beet It Sport provides effective, certified, natural nitrate...
Beetroot-based nitrate loading supports real improvements in endurance, power output, and recovery. Backed by research and trusted by elite teams and athletes, Beet It Sport provides effective, certified, natural nitrate supplements.
Key Takeaways from below
- Daily nitrate intake of 400–800mg for 3–5 days significantly improves performance in endurance, high-intensity, and sprint-based exercise.
- Beet It Sport products like Nitrate 400, Regen Cherry+, and Top Up 100 help you optimise for every stage: loading, race day, and recovery.
- Best results come from starting 5 days out, increasing dosage from 3 days out, and topping up 2–3 hours before your session or race.
- Beetroot juice outperforms nitrate salts due to additional phytonutrients that enhance VO₂ efficiency, training response, and recovery.
- All Beet It Sport products are Informed-Sport certified and used by 150+ elite teams worldwide.
Introduction
Over the past two decades, nitrate supplementation has moved from fringe interest to frontline strategy in elite and amateur sport alike. Backed by over 180 studies, dietary nitrate—particularly from beetroot juice—has consistently been shown to enhance athletic performance, especially in endurance, high-intensity, and intermittent sprint efforts.
But how do you use it properly?
This guide covers the science, strategy, and step-by-step protocols for optimising nitrate intake before, during, and after exercise using Beet It Sport’s industry-standard range of performance supplements.
What Are the Benefits of Beetroot Juice for Sport?
Beetroot juice is one of the richest natural sources of dietary nitrate. When consumed, nitrate is converted in the body into nitric oxide—a molecule that:
Widens blood vessels (vasodilation) to increase oxygen and nutrient delivery
Reduces the oxygen cost of exercise, making movement more efficient
Improves muscle contractility and recovery time
Delays fatigue during sustained efforts
These effects translate into tangible performance benefits: faster race times, improved endurance, better repeat sprint performance, and reduced post-exercise soreness.
New in 2025: The Largest-Ever Review Confirms the Evidence
A recent umbrella review (Poon et al., 2025) analysed 20 systematic reviews covering 180 trials and over 2,600 participants. The conclusion? Dietary nitrate—particularly from beetroot juice—is a proven ergogenic aid.
Timing Matters: Acute vs. Chronic Nitrate Loading
One of the key findings in nitrate research is this:
📈 Daily nitrate supplementation (≥500mg/day for 3–6 days) is more effective than a one-off dose before exercise.
According to a 2023 meta-analysis in Antioxidants, athletes who loaded nitrate over multiple days had greater improvements in:
- Mean power output
- Total work done
- Total distance covered
This is because daily loading maintains elevated nitrate and nitrite levels in the blood and muscles, improving the delivery of nitric oxide when it matters most.
The Complete Nitrate Loading Protocol
🟣 5–6 Days Before Event or Key Training Block
- Take 1 x Nitrate 400 shot daily (400mg nitrate)
- Or 1 x Nitrate 400 Crystal sachet
- Or 1 x 35ml serving of Nitrate 3000
This builds a baseline of plasma nitrate to support performance adaptations and mitochondrial efficiency.
🔴 3 Days Before
Increase your daily intake to 800mg nitrate per day by taking:
- 2 x Nitrate 400 shots
- Or 1 x Nitrate 400 + 1 x Regen Cherry+
This supports nitrate saturation and pre-recovery, especially in multi-day or taper training blocks. Regen Cherry+ also offers antioxidants and polyphenols to help with inflammation and soreness during build-up (Frontiers, 2024).
🟣 Race/Training Day
- Take 1–2 x Nitrate 400 shots 2–3 hours before exercise
- Or 70ml of Nitrate 3000
During longer events: use 1–2 Top Up 100 gels per hour
Why during? A 2018 University of Exeter study showed that consuming nitrate during exercise helps:
- Maintain nitrate/nitrite blood levels
- Reduce glycogen use by ~24%
- Sustain nitrate’s performance-enhancing effects
🍒 Post-Exercise
- Take 1 x Regen Cherry+ shot immediately after your event
- Continue daily for 2–3 days to reduce inflammation and support muscle recovery
Sour cherry has been shown to reduce markers of muscle damage and delayed onset muscle soreness (DOMS), especially in runners (Frontiers in Nutrition, 2024).
Why Beetroot Juice Works Better Than 'Nitrate Salts'
A 2024 mini review found that beetroot juice outperformed isolated nitrate salts in several key areas:
- Lowered VO₂ during high-intensity efforts
- Stronger training adaptations
- Better recovery outcomes
This is thanks to phytonutrients in beetroot, including betalains and polyphenols, which work alongside nitrate to boost endurance and resilience.
Choosing the Right Product for Your Protocol
- Nitrate 400 Shot – 70ml liquid – 400mg
Daily use, race day loading
- Nitrate 400 Crystals – 20g sachet – 400mg
Food or drink mix, daily use, loading
- Nitrate 3000 – 250ml bottle – 3,000mg total (35ml = 400mg)
Training blocks, smoothie use
- Top Up 100 Gel – 43g gel – 100mg + 30g carbs
Mid-race nitrate and natural energy support
- Regen Cherry+ – 70ml shot – 125mg
Recovery and anti-inflammatory support
All Beet It Sport products are Informed-Sport certified and trusted by over 150 elite teams worldwide.
Frequently Asked Questions
🕒 How long before a race should I take beetroot juice?
Take beetroot juice 2 to 3 hours before exercise for optimal plasma nitrate levels.
📈 What’s the best way to nitrate load for endurance performance?
Start loading 400mg nitrate daily for 5 days before your race. From 3 days out, increase to max of 800mg/day with either 2 x Nitrate 400s or 1 x Nitrate 400 + 1 x Regen Cherry+. On race day, take 1–2 shots 2–3 hours pre-race.
🍒 Is beetroot juice or nitrate salt better for exercise performance?
Beetroot juice has been shown to be more effective than nitrate salts in reducing VO₂, supporting training adaptations, and aiding recovery—thanks to its polyphenols and betalains.
🥦 Can I eat beets instead of using a supplement?
You’d need to eat around 5–8 medium beets or a pint of beetroot juice to match the nitrate content of just one Beet It Sport Nitrate 400 shot. Whole beets vary in nitrate content, making supplementation with the Beet It Sport Nitrate 400 shot more reliable because we control for the levels of nitrate for a consistent 400mg dose in every single shot.
🧪 Are Beet It Sport products third-party tested?
Yes—all products are Informed-Sport certified, batch-tested for banned substances, and trusted by elite teams across the world.
Final Word: Science-Backed, Athlete-Tested
The performance-enhancing effects of nitrate supplementation are no longer speculative—they’re well-established in the scientific literature.
Whether you're preparing for a marathon, chasing a new 10k PB, or looking to boost performance in the gym, a consistent nitrate-loading strategy with Beet It Sport products can give you the edge.